Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life

vegetable oils (including extra-virgin olive oil), avocados.

protein
     
    Protein assists in the fabrication of hormones, enzymes, and antibodies. Well-formed hormones are essential for a vast number of functions; muscle repair and preservation during exertion are just two. One task of enzymes is to extract nutrients from food so that the body is able to make use of them. Shielding the body from bacteria and viral infection (such as the common cold) are the responsibility of antibodies, which are formulated once dietary protein is ingested. Protein is most praised for its ability to supply broken-down muscles with the building blocks needed to rebuild even stronger. Combined with carbohydrate, protein is able to infuse a tired muscle with more energy than carbohydrate could by itself. Best sources: leafy green vegetables, legumes, pseudograins, seeds (especially hemp).

glossary
     
    Ancient grains Ancient grains are those that have not been altered over time by either primitive crossing techniques or modern genetic modification. Spelt, barley, teff, and millet are all ancient grains.
     
    Antioxidants “Antioxidants” is the name given to several naturally occurring compounds, including vitamins C and E and the mineral selenium. Carotenoids, the compound responsible for the different colors of vegetables, act as antioxidants. Antioxidants are most prized for their ability to protect cells. Helping rid the body of free radicals, antioxidants are credited with helping maintain cellular health and regeneration. If not for antioxidants, cellular damage caused by several kinds of stress would advance quickly and possibly lead to cancer and other diseases.
     
    Best Thrive sources: colorful vegetables, berries, cold-pressed oils.
     
    Biological age Biological age refers to the time that has passed since the body’s most recent round of cellular regeneration. Biological age can be reduced by speeding the regeneration process of the body. Complementary stress such as exercise and high-quality food reduces biologically age, while uncomplementary stress and refined foods increase it.
     
    Biological debt Biological debt refers to the state of fatigue the body goes into after energy from stimulation has dissipated. It is often brought about by eating refined sugar or drinking coffee to gain short-term energy.
     
    Celiac disease Celiac disease is the intolerance of gluten-containing foods, such as wheat. A celiac who consumes gluten risks damaging the small intestine.
     
    Electrolytes Electrolytes are salts with electricity conductive properties. Throughout our body tissue, fluid, and blood, electrolytes conduct charges that are essential for muscle contractions, heart beats, fluid regulation, and general nerve function. Chloride, calcium, magnesium, sodium, and potassium are the chief minerals in electrolytes. A diet too low in these minerals can cause muscle cramps and heart palpitations. When too much fluid that does not contain electrolytes is drunk, it can flush out the body’s remaining electrolytes, causing muscle cramping and heart palpitations.
     
    People who lose electrolytes through means other than exercise are best replenishing their levels by means other than sport drinks, since these drinks also supply unwanted sugar. Diarrhea, vomiting, and other losses in bodily fluid will require electrolyte replenishment. Eating dulse is a good way to replenish them.
    Best Thrive sources: seaweed (especially dulse), citrus fruit, sport drinks (recipes begin on page 122).
     
    Empty food Sometimes referred to as empty calories, this term is usually assigned to foods that are heavily processed or refined. With little if any nutritional value, such foods still retain their calories and usually starch and sugar, which can lead to quick weight gain and a feeling of never being satisfied.
     
    Essential fatty acids See Appendix, page 283.
     
    Fatty acids The difference between fatty acids and essential fatty acids is that the body is able to produce fatty acids, while essential fatty acids must come from food sources. (See Essential Fatty Acids in Appendix, page 283.)
     
    Free radicals Damaging compounds that alter cell membranes and can adversely affect our DNA, free radicals are not something we want too many of. Occurring naturally in the body, free radicals are produced on a daily basis in small amounts. However, as stress increases, so too does the production of free radicals. If stress is allowed to persist in the